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Feb
08
2022

february 9, 2022

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CrossFit Queen Creek – CrossFit

Warm-up

12-10-8-6

Lunge Steps>Goblet Lunges>DB Front Rack Lunges

Light DB Strict Press>DB Push Press>DB Push Jerks

Lateral Burpees over DB (every round)

(Round 1 > Round 2 > Round 3)

Metcon (No Measure)

Every 2 Minutes for 8 Minutes

1-4 Seated Strict Muscle Ups (Low rings)

Use a band as a modification to allow every athlete the abiltiy to practice this drill

Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes x 2

12 DB Push Jerks 50s/35s

25′ DB Front Rack Lunge 50s/35s

2 Burpee Muscle Ups

25′ DB Front Rack Lunge 50s/35s

Rest 2:00 between AMRAPs, Pick up where you left off.

Metcon (Distance)

AMRAP 3 Minutes Max Distance Row/Ski Rest 2:00

AMRAP 4 Minutes Max Distance Row/Ski Rest 2:00

AMRAP 5 Minutes Max Distance Row/Ski Rest 2:00

AMRAP 4 Minutes Max Distance Row/Ski Rest 2:00

AMRAP 3 Minutes Max Distance Row/Ski

630Pm Weightlifting

Warm-up

2 Rounds of

12 Burpees

10 Jumping Lunges

:30 HS Hold

Then, once through:

:15 OH Squat Hold + 3 OH Squats

1:00 Ankle Mobilization

:15 OH Squat Hold + 3 OH Squats

1:00 Tricep/Lat Smash Per Side

:15 OH Squat Hold + 3 OH Squats

1:00 Double LAX Ball T-Spine Smash

:15 OH Squat Hold + 3 OH Squats

Empty Bar Tall Snatch Warm Up

Snatch (6×3 @ 70-75% Drop and reset between reps )

Coach’s Notes

We give athletes a small range of percentages to work

in to allow for those who may have hit less than they

are actually capable of during their test. However, with

the cycle just starting there should be nothing less

than perfect reps. Force your athletes to move well – if

they’re not doing it on Day 1 then they’ll be

disappointed. The percentages will go up.

Metcon (Weight)

Accessory

3x100m Double KB OH Waiter Walk

(1 overhead, 1 in the front rack,

switching after 50m)